thrusterGoing to the gym and throwing around some iron is actually pretty easy. Most gym-goers have a general idea of what a pushup looks like or how to use the leg press machine, but what’s lacking, is the knowledge in deciding what exercise choice makes the most sense.

Choosing the best exercise based on your specific training goals, previous injury history and current fitness level can be a little tricky, especially with the vast amount of contradictory fitness information out there. What’s important to know is that not all exercises are created equally. Certain exercises are actually more effective than others at achieving specific training outcomes; therefore, it’s fair to say that a leg press has a different training outcome compared to a barbell back squat.

To help clear up the confusion, I collaborated with the top fitness professionals in the industry to come up with a list of exercise favorites, which are all context based and outcome specific. Remove the guesswork from your training and check out my debut article on Livestrong.com “16 Exercise Favourites from the World’s Best Trainers.”

Here’s a short video of me explaining my favourite exercise for driving your metabolism and calorie burn into overdrive: The Thruster

I prefer this exercise be performed with kettlebells but dumbbells work too. I’m not a huge fan of thrusters with a barbell because the rigidness of the bar doesn’t play to well with banged up shoulders or stiff spines. Those people shouldn’t be doing thrusters in the first place, but I’ll leave that for another day.

Enjoy the read and please leave your comments below.

-JK

I’ve been weight training on and off for years but never really had a specific goal or target in mind so routinely stalled out, plateaued or stopped training all together. Before I joined JKC I was definitely in a fitness slump and needed something to motivate me and get me back on track. I did a bit of digging online, looking at various personal training options and gyms around town but JKC seemed like the best option by far. I’ve tried big box gyms and other personal trainers in the past but none of them have had the perfect combination of goal specific fitness programming, welcoming and supportive environment, and the knowledge and passion to back it all up that you’ll find at JKC. Jon and Thomas are great to work with, they know how to motivate you if you’re having an off day and are well versed in all the different ways to make your muscles burn! I also have noticed some major improvements in my deadlifts since I started with JKC and was really happy with the result.

I recently visited Newfoundland for one month, and was looking for a good place to train while I was there. Jon and the team at JK conditioning really took the time to assess what I already knew, and set achievable goals for the time that I had with them. The gym was such a great place to push yourself. It had everything you needed, but more importantly it had a well organized, very knowledgeable, and really motivating group of trainers to push you at each workout. Not to mention a really nice group of other members who also motivated me to go that little bit further. I would highly recommend the gym to anyone who has a goal and wants to find a place to help them achieve it.

trap bar deadlift

A few of my wonderful friends and colleagues recommended JKC. I was told by one colleague that “It’ll be the best thing you ever do for yourself” and she was right! To be honest, I didn’t have much experience in any gym setting. And NO prior weight training experience. It was always so overwhelming! But from the first day, nothing was intimidating about JKC. Each workout is set up just for me, and with my specific skills and goals in mind. There are no stupid questions, you learn as you go, and what I really love, I always feel included and important, regardless of my skills/experience.

I had been struggling with work-life balance resulting in not exercising or playing hockey as much as I had been doing in the past. In addition to being out of shape, I was starting to experience some back/shoulder issues and realized I needed to make some changes. Around this time, a friend (who was also a client) recommended JKC and that’s when I started!

You really feel part of a community where everyone is welcoming and supportive. You get a program that is designed specifically to achieve your goals, with the ongoing coaching, progress tracking and support required to achieve them. The JKC team are very knowledgeable about fitness and conditioning, and very engaging with everyone to answer questions or discuss anything and everything training related. I also like the flexible scheduling and gym times that work for my schedule (I like early mornings and evenings).

I have never previously seen the passion and level of care that Jon and Thomas bring to everyone who works out at JKC. Their knowledge, insight and skills are extraordinary, and they work with everyone individually to ensure the best possible results. The attention to detail and to every person’s specific requirements and goals, and the incredible, constant encouragement they provide, is, in my opinion, what truly distinguishes JKC from any other program in which I’ve participated. I am extremely pleased with the progress I’ve achieved thus far, and it’s largely attributable to Jon and Thomas and the approach they take to training and working with people.

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